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Lunge Rotation

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This is a more advanced version of a standing lunge. Using a weighted ball or a dumbbell, lunge forward as you twist your torso from your opposite shoulder toward the outside of the front leg. 
Repeat 15 x 3 sets per leg.

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Kevin R. Stone · Jonathan R. Pelsis · Scott T. Surrette · Ann W. Walgenbach · Thomas J. Turek 

Stone, K.R., A.W. Walgenbach, A. Freyer, T.J. Turek, and D.P. Speer. 2006.